I recently joined the Air Force and am waiting to go to boot camp. I have atleast 4 months before I will leave. About 2 months ago I started jogging and running. I really had no idea what I was doing and think I did a little too much too soon. My knees started to ache so I took a break for about three weeks. I found the reason for my knee pain was that my quads and glutes are fairly weak so there was too much pressure on my knee. I have started strength training to get my legs stronger but I really need some help.
I have heard that compound exercises are the best way to start for a beginner so I am trying to come up with a routine that incorporates that. but one issue I have is that my left glute and calf (basically most of my whole left leg) is weaker than my right. What would be the best way for me to strenghten the other leg to get them to be equal?
Here's my current routine please let me know what you think or what my routine should be:
Workout Day A
Pullups
Pushups
Barbell One Leg Squat
Dip
Standing Dumbbell Calf Raise
One Arm Dumbbell Preacher Curl
Dumbbell Lateral Raise
Crunches
Glutes Isolator
Workout Day B
Pullups
Pushup
Dumbbell One Arm Up Right Row
Dumbbell Bicep Curl
Dumbbell Lying Triceps Extension
Crunches
Barbell One Leg Squat
Standing Dumbbell Calf Raise
Glutes Isolator
I am working out 3 days per week, alternating between day A and B, and have been doing 3 sets with 8-10 reps of each set. I really want to be able to get my endurance up when running but want to get my leg muscles stronger. I am doing the other chest and arm exercises to help me to do the amount of pushups and situps that's required. I have wanted to be in the military for the last 5 years so please help me so I can survive boot camp. Thanks in advance!
I have heard that compound exercises are the best way to start for a beginner so I am trying to come up with a routine that incorporates that. but one issue I have is that my left glute and calf (basically most of my whole left leg) is weaker than my right. What would be the best way for me to strenghten the other leg to get them to be equal?
Here's my current routine please let me know what you think or what my routine should be:
Workout Day A
Pullups
Pushups
Barbell One Leg Squat
Dip
Standing Dumbbell Calf Raise
One Arm Dumbbell Preacher Curl
Dumbbell Lateral Raise
Crunches
Glutes Isolator
Workout Day B
Pullups
Pushup
Dumbbell One Arm Up Right Row
Dumbbell Bicep Curl
Dumbbell Lying Triceps Extension
Crunches
Barbell One Leg Squat
Standing Dumbbell Calf Raise
Glutes Isolator
I am working out 3 days per week, alternating between day A and B, and have been doing 3 sets with 8-10 reps of each set. I really want to be able to get my endurance up when running but want to get my leg muscles stronger. I am doing the other chest and arm exercises to help me to do the amount of pushups and situps that's required. I have wanted to be in the military for the last 5 years so please help me so I can survive boot camp. Thanks in advance!